Basically, losing weight and belly fat fast equals eating less and burning more. To achieve results in a much shorter time, you need to raise awareness of what goes in your mouth and burning more than you eat, which you automatically achieve when you lift weights. You will also need to buy your own groceries and prepare your own food to ensure proper nutrition.
- Lift Weights
- Stay Fuller On Less Calories
- Stay Fuller Longer
- Fast Intermittently
- Change Habits
- Stay Motivated
Train hard. Split 3 days alternatively into push (chest & shoulders), pull (back), legs. Workout Monday, rest Tuesday, workout Wednesday, etc. Do core strengthening exercises at the end of each workout. Repeat continuously. The calorie burning effects of weight lifting continues even after your workout. Even when you sleep. The more muscles you have, the more it takes for your body to maintain them. If you have the time, include cardio exercises but know that they do not have weight lifting’s continuous post workout effect.
Stop carbohydrates. Avoid everything starchy like bread, potato and rice. Fill up on fiber instead. Make vegetables consist of at least 60% of every meal. Broccoli, cauliflower, cabbage, lettuce, celery. These five vegetables are among the top 10 for fiber content. Fruits contain high fiber too, but they are high in sugar as well. You might want to consider following these awesome diet plans.
Protein will keep you feeling fuller longer than carbohydrate or fat. The RDI for protein for an average person is about 55g a day (2 chicken breasts). A weightlifter should consume at least twice that amount of protein. Consume more eggs, fish, pork loin, lean beef, tofu, beans, and yogurt. When you consume enough protein, you will keep your appetite under control naturally.
WHEN you eat takes precedence over WHAT you eat. Fasting is a very powerful health tool that is rarely utilized. Go 24 hours once a week without food. Fast for 16 hours and feed during the remaining 8 hours on most days . A good 16/8 example would be to eat between 12-8pm and fast until 12pm the next day. It’s only after 14 hours of fasting that your body starts burning significant fat stores.
Adrenaline is high when you are in a fasted state. When you train in a completely fasted state, your body pumps out even more more adrenaline, noradrenaline, and cortisol to release fatty acids and glycogen from fat cells and the liver, respectively. The effects of fasted training is almost always a light focused feeling. You really can’t beat the benefits of fasted training. This is THE NO.1 combination that will ensure you reach your goal of losing belly fat and weight fast.
You have to find ways around your bad habits. If you have a habit of snacking at 11pm everyday, sleep at 10pm. If you have a habit of snacking in front of the TV, stop watching TV. Stop drinking alcohol as it impedes muscle recruitment and adds unnecessary calories. Stay on course to losing weight fast by curbing overeating with these methods.
Take before/after photos at the same time everyday. One of your body and another of the weighing scale. The sense of satisfaction from seeing the fruits of your labor will keep you on track to lose weight. Bask in the glory of your achievements when friends and family start noticing your results.